Plyometric Program

Weeks
1,2,3

4, 5, 6

Drills
- 6 Low
Intensity

- 3 Low

Sets x Reps Rest Interval

Sessions

- 2 x 10

2 min

2 x week

- 2 x 10

2-3 min

3 x week

- 3 Medium

7, 8, 9

- 6 Medium

- 3 x 10

2-3 min

3 x week

10, 11, 12

- 3 Medium
- 3 High

-Med 3x10,
- High 2x10

2-3 min

3 x week

- 4 High

- Non-Box
3x10
- Box 2-3x10

2-3 min

3 x week

13, 14, 15

Plyometric Exercises
Low Intensity

Medium Intensity

- Line Jumps

- Pike Jump

- Line Hops

- Tuck Jump

- Squat Jump

- Standing Triple Jump

- Split Squat Jump

- Standing Long Jump

- Cycled Split Squat

- Double Leg Zig-Zag Hop

Jump

- Single Leg Zig-Zag Hop

High Intensity
- Double Leg Vertical
Power Jump
- Single Leg Vertical
Power Jump
- Single Leg Tuck
Jump

- Box Jump : Under 12

- Alternate Leg Bound

- Depth Jump Landing

- Quick Foot Taps

- Box Jump 12 18

- Box Jump : Over 18

- Lateral Box Touches

- Lateral Box Jump : 18-

- Reactive Jump

- Single Leg Box Jump

- Off & Up
- Off & Sprint
- Off & On
- Lateral Box Jump : 18+